WEEKLY RECOMMENDED SCHEDULE
To access each video, click/tap the underlined link in each section. I recommend doing each practice for
5-10 min to start, working your way up to 20+ min, and you can even mix and match practices as you
gain more experience. You want to get to a point where you're able to guide yourself and practice on
your own without the external guidance/distraction of focusing on what I’m doing in the video. Feel free
to print out this guide and write in the dates/day of the week you’ll be doing each practice to help you
keep track of your progress. If you feel inspired, share your practice in your Instagram story + tag me!
🙏🏼
Day 1: __________
Day 2: __________
Day 3: __________
Day 4: __________
Dantian Breathing
Zhang Zhuang
Microcosmic Orbit
Testicle Breathing
These exercises develop
the lower Dantian (Elixir
Field), an important
foundation for
experiencing tangible
energy flow through the
Microcosmic Orbit and
other energy channels.
This practice helps to
consolidate the sexual
energy (Jing) built up
through semen retention
and store it in the Dantian.
HOWEVER - you must put
the time and effort into
this practice for it to work.
This is not a one-time fix,
you must practice this
regularly to develop the
internal energy and start
to feel it tangibly.
Standing meditation, also
known as Zhan Zhuang, is
a very deep and powerful
Qigong practice. The
object of this exercise is to
align the body in a way
that increases the flow of
energy, or chi, through the
meridians of the body,
and release muscular
tension so that the Earth's
chi can fill the body. This
practice can fix poor
posture, and can greatly
improve your health and
energy levels when
practiced consistently.
Opening the Microcosmic
Orbit will improve your
health and energy levels,
and give you a clear
pathway to circulate
orgasmic energy.
Testicle breathing (also
known as the Cool Draw)
is the most important
exercise for semen
retention or NoFap. This
practice circulates the
sexual energy out of the
genitals, and distributes it
throughout the body. This
is a very important
practice for transmuting
sexual energy.
Day 5: __________
Day 6: __________
Day 7: __________
Thank you
20 Minute
Breathwork
Qigong Flow
Testicle Breathing
This is a full guided
Qigong class to improve
energy, build chi, and get
into a flow state.
Ongoing options:
If you’ve enjoyed your
growth this week, I invite
you to join my course
Multi-Orgasmic Man to
dive even deeper into the
exact methods that have
supported my journey.
This is a 20 Minute
Breathwork Flow to help
you 'Get High' Naturally &
Energize. Breathwork is a
powerful tool to quickly
change your state, clear
the mind, relieve anxiety,
and get grounded.
Add in any supplemental
practices from this
qigong playlist.
🙏🏼
Alternatively, the SKF
Bundle is another
powerful option.
© This guide has been created by Johnathan White Lifestyle LLC and may not be replicated or sold in any way.